Good morning.
Allow yourself to awaken gently into your own rhythm,
Into how you feel at this moment.
Become aware that you are breathing.
Maybe you can even hear the sound of your own breath.
Expand your hearing outwards.
What else can you hear?
Allow the sounds of traffic,
Birds,
Any neighbors to guide you into this present moment.
More often than not,
We begin our days headfirst into tasks,
Meetings,
Running around and getting all these things done.
But from what place are you coming?
How you do one thing is how you do everything.
This practice is designed to help you go about your day connected to yourself,
Conscious,
Mindful.
It's not about what you do,
It's about how you do it.
By being connected to yourself and present in this moment,
You can make better choices in your life.
You can connect deeply to the people who you love or who you have just met and you can show up as your true,
Authentic self.
If this feels right for you,
Gently make your way into a seated position.
Place one hand on your heart and one hand on your lower belly.
Tune into where you feel your breath the most.
Which hand rises the most for you?
The hand on your heart or on your belly?
If your hand is on your heart,
This simply means that your fight-flight response has been slightly activated,
Which is normal.
This is our body's way of helping us live,
Helping us survive.
If your belly is rising and falling the most,
Then your rest,
Digest and heal state has been activated.
This means that you feel safe and at peace.
In between these states,
We have our play state.
Where you feel high levels of energy,
But there is no danger,
You feel safe.
You have the energy of fight-flight and you have the safety of rest,
Digest and heal.
During your day,
Check in with yourself,
Where your breath is,
Where you are.
Let's explore a tool to help you come back to yourself and balance your nervous system.
Take a deep breath in and gently sigh as you exhale.
Now take two deep breaths in and sigh it out.
Now split your breath into three parts.
Once you've finished your inhale,
Sigh it out.
Exhale fully and completely.
Now take four breaths in,
Split your inhale into four parts and sigh as you exhale.
Now split your breath into five parts.
Hold your breath at the top and gently exhale.
Now take one big full breath in.
Hold your breath at the top for as long as feels comfortable and now gently release.
Allow your breath to return back to normal.
Become aware of your whole body now.
Notice what has shifted inside of you.
Perhaps you've found a greater sense of clarity from this balanced state.
I invite you to think about your day ahead.
Now shift your focus back into your body.
How does it feel when you think about your day?
What sensations arise for you?
Is there a feeling of openness,
Excitement or perhaps fear,
Stress or anxiety?
As humans,
We are wired to think about a negative outcome.
This is our negativity bias.
There is nothing wrong with you,
But we have our conscious ability to think.
We can turn this around.
Create new connections in our brains that will help us to see the positive side of things,
To be more solution oriented.
So now I invite you to think about the best possible outcome of your day today.
What if it all works out?
Notice how that makes you feel.
Think about a goal that you would like to achieve.
How would it feel to be laying in your bed tonight,
Fulfilled and content by how your day went,
By the actions that you took.
Now let yourself feel into an intention for today.
This can be a feeling,
A word or a sentence.
Something that you would like to see come true or that you would like to focus on.
What is most important to you today?
Allow this intention to be formed so that you get clear on what this is.
Now breathe into it,
Invite it deep into your whole body.
Visualize this beautiful golden light spread into every cell of your being,
Infusing every vein,
Every nook and cranny in your body with your intention for this day.
The best thing we can do for ourselves is to embody what we want.
To show up how we want to show up.
To be the change that we want to see in the world.
As you go about your day,
Take your intention with you.
Infuse your intention in every decision you take,
In every interaction you have.
Take a deep breath in.
As you exhale,
Feeling a sense of gratitude for being alive,
For this new day filled with endless possibilities.
For your health,
Your home,
The people around you,
Your purpose,
Your passions.
Taking a moment to thank each and everyone and everything,
Including yourself.
Bringing your palms together so that your thumbs touch your heart space.
Thank yourself for being here,
For valuing your well-being.
I wish you the most incredible day today.
My name is Anais,
Thank you so much for practicing with me and I'll see you soon.
